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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Jan 18:

activity # timemileskm+m
  orienteering3 3:05:11 13.07(14:10) 21.03(8:48) 47532c
  running5 2:58:32 20.67(8:38) 33.26(5:22) 100
  cross training4 2:40:00
  Total9 8:43:43 33.74 54.3 57532c
averages - sleep:5

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Saturday Jan 18 #

running warm up/down 10:47 [2] 1.1 mi (9:48 / mi)
shoes: Speedcross 5

orienteering race 1:56:03 [3] *** 12.86 km (9:01 / km) +335m 7:59 / km
20c shoes: Speedcross 5

Meh

Friday Jan 17 #

running warm up/down 15:07 [2] 1.55 mi (9:45 / mi)
shoes: Speedcross 5

orienteering 43:10 [3] *** 5.63 km (7:40 / km) +140m 6:49 / km
12c shoes: Speedcross 5

Nice

Thursday Jan 16 #

cross training 30:00 [2]

Active recovery for practice.

15min on bike with map
Dynamics
Stretching

Wednesday Jan 15 #

5 AM

cross training (lift) 50:00 [4]
slept:5.0

1. Pause squat, 4x5, incr to 145#
2. Strict press, 4x5, incr to 85#
3. Deadlift, 4x5, incr to 245#

no cheat reps
4 PM

orienteering 25:58 [2] 1.58 mi (16:26 / mi)
shoes: Saucony Ride

Setting for tryouts

running 34:19 [2] 4.18 mi (8:13 / mi)
shoes: Saucony Ride

Tuesday Jan 14 #

running warm up/down 6:49 [2] 0.82 mi (8:19 / mi)
shoes: Liberty

running intervals 39:19 intensity: (18:35 @1) + (20:44 @4) 7.0 km (5:37 / km)
shoes: Liberty

4x(3x400) at the track at HMR, 10K, 5K, and 3K paces. 200m recovery between each 400. Had to run in lanes 7 and 8 because the track team wouldn't let us share any extra space even though they were really only using lanes 1 and 2... nice...

Splits (some wonky because of lanes):
1:45/1:55/1:50 (goal 1:50)
1:45/1:45/1:44 (goal 1:44)
1:36/1:43/1:40 (goal 1:40)
1:37/1:27/1:27 (goal 1:35, speed felt fun though)

running warm up/down 2:15 [1] 0.25 mi (9:00 / mi)

Monday Jan 13 #

10 AM

cross training (lift) 45:00 [4]

1. Back squat, 4x5 incr to 170, 1x4 @ 195
2. Bench, same rep scheme, 1x4 @140
3. Row, same rep scheme, 1x4 @140
4 PM

running 1:09:56 [2] 8.42 mi (8:18 / mi) +100m 8:01 / mi
shoes: Saucony Ride

Sunday Jan 12 #

cross training 35:00 [2]

Active recovery circuit and stretching

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